A unique and exciting synthesis of two highly acclaimed fitness techniques: Pilates Method and the Swiss exercise ball.
- Non-impact Pilates exercises on the ball can be adapted for all levels of ability, from fitness trainers and weekend athletes to those healing from injury or chronic back pain.
- Shows how to practice Pilates techniques without expensive equipment.
- Profusely illustrated with black-and-white photographs for maximal learning.
The Pilates Method of body conditioning is a highly effective workout technique that strengthens the body while engaging the mind. Developed in the early twentieth century by accomplished boxer and gymnast Joseph Pilates, the Pilates Method aligns the body; builds long, lean muscles; and develops core abdominal strength. Many lifestyle and fitness magazines have named Pilates the hottest workout of the decade.
In a first-of-its-kind fusion, "Pilates on the Ball" merges the principles and exercises of the highly effective Pilates Method of body conditioning with the unique functions of the exercise ball, used by Olympic coaches, dancers, and athletes to fine-tune body awareness and enhance physical performance. The ball magnifies the benefits of the carefully developed and refined Pilates Method. Because maintaining balance on the ball recruits the deep, stabilizing muscles of the spine, the postural muscles are strengthened. The ball intensifies athletic performance by increasing resistance and heightening awareness of how the body moves in space. Chapters detail the Pilates principles step by step, with successive movements to challenge all levels of ability and "watch points" for careful evaluation of your form. Intense enough to engage seasoned athletes yet accessible enough to use as an everyday exercise routine or to alleviate chronic pain, "Pilates on the Ball" builds strong bodies and engaged minds.
"A unique and exciting synthesis of two highly-acclaimed fitness techniques. . . provides a new, low-impact way to get fit." * Total Health, September/October 2001 * "Craig offers a unique and exciting synthesis of the Pilates Method of body conditioning and the Swiss exercise ball, providing a new, low-impact way to get fit." * Arizona Networking News, April/May 2002 *
Preface Introduction: Heaven or Hell? Our Relationships to Physical Activity Ingrid's Story Movement and You Who Can Benefit? Movement with meaning: The Intelligent Workout Mind/Body Connection 1. A Formidable Partnership Pilates and the Exercise Ball Coming Home What Is Pilates-Physiotherapy or Body Conditioning? The Basic Principles of Pilates Why Pilates-based Ballwork? The Unique Power of the Ball Other Uses for the Ball Before You Start The Right Ball for You This Is Your Ride 2. Breathing and Breathers Joseph Pilates's Story Back Breathing Breathing Patterns as Therapy The Breathing Exercises Breathing Observations - Back Breathing - Side Breathing Breathers-Cocoons of Readiness Breather One - Breather Two - Breather Three 3. The Postural Exercises Elsie's Story Postural Types What Is Ideal Posture? Inside Out: The Postural Muscles The Postural Exercises Sitting - Bouncing - Spine Stretch Foreward - The Saw - Round Back - Bodysheres: Seated Lateral Shift - Spine Twist - Mermaid 4. The Abdominal Exercises Edwin's Story "Life" and Lower Back Pain The Powerhouse and Lower Back Pain Centering The Abdominal Exercises Navel-to-Spine - Little Abdominal Curls - Full Abdominal Curls - BodySpheres: Upper Abdominal Curl - The Waterfall - The Rollup - Leg Circles - Rolling Like a Ball - Single Leg Stretch - Double Leg Stretch - Obliques - The Rollover 5. The Extensions An Average Sunday: My Story Be Balanced, be Sane Extention versus Flexion The Extention Exercises The Swan - Swan Dive - Shell on the Ball - More Extentions - Grasshopper 6. Pilates On the Ball Arm- and Footwork Jenny's Story Physical Frugality Is a Liability Inside Out - Benefits for Men and Women Resistance = Bone Workout Precision and Pace The Armwork Hug a Tree - Open Shoulders and Biceps Curls - Salute - Rowing - Flies and More Armwork The Footwork Parallel Feet - Small Turnout - High Half Toe - BodySpheres: Leap Frog - Lower and Lift - Wide Squat 7. Restoration and Rebuilding Susan's Story Muscles Do Remember Pain Reduction The Role of Abdominals in Back Care Shoulder and Neck Problems The Ball as Therapeutic Partner The Rebuilding Exercises Hip Rolls - Hip Rolls with Balance - Shoulder Bridges - Hip Lift Bend and Stretch - On the Side - Ball Balance - The Push-up - The Pike 8. The Simplest of Pleasures: Stretching Jeff's Story The Benefit of Stretching The Ins and Outs of Safe Stretches The Stretching Exercises Frog Stretch - Hamstring Stretch - Hip Stretch - Neck Stretch - The Shell - Side Stretches - Psoas Stretch - Shoulder Stretches - The Arch - The Squat 9. Stress Management and Cardiovascular Exercises Roseanne's Story Stress A Visit to a Relaxation Clinic and Other Stress Releasers The Cardiovascular Exercises Bouncing Plus - Bouncing with Arms - Foot Taps - Foot Kicks - Moving around the Ball De-stresing on the Ball: Relaxation Poses 1, 2, and 3 10. Pilates on the Ball For Life Journeys versus Arrivals: Lucy's Story Honor Your Own Pace Accept Yourself as You Are Today Three Workouts Workout 1: Restorative Ball Workout 2: Basic ball Workout 3: Intermediate Ball Resources Ball,Video, and DVD Ordering Information Acknowledgments Exercise Log